3 sets
10 goodmornings (2020)
10 weighted hip thruster (2020)
10 weighted glute bridges (2020)
Rest 60s
Emom12
1. 40s plank to support switches
2. 12-20 db hang snatches (6-10 each side)
Every 30sec. for 5min (10 sets):
1 Snatch @ ~50%+ (work up to a weight over the 5min that would be challenging but doable to lift every 30sec.)
rest 2min
Every 30sec. for 5min (10 sets):
1 Snatch @ that weight
Variation without barbell:
8-12 sets of:
1 wtd. CMJ (jump with 2xDB´s or light weights in hands - max. 2x7,5kg) into reactive CMJ
rest ~45-60s
5 sets
4-6 Backsquats @ slightly more weight than last week or 1-2 more reps but stay in that 4-6rep range (scale with FS or weighted pistols)
rest 1-2 min
3-6 strict deficit hspu (try to add a little bit [more] deficit or add 1-2 reps, but stay in that 3-6 rep range)
rest 2-3 min
5 sets
6-12 modified 3-point DB row each side
rest 90s
- slightly more weight or reps than last week -